Pf Chang’s Mongolian Tofu Price: $17.00 | Calories: 850 Cal
Eating healthy at a restaurant like PF Chang’s can feel like a challenge. While the menu is full of bold flavors, many dishes are surprisingly high in sugar, sodium, and calories. The good news? With a few smart strategies, you can enjoy a satisfying and nutritious meal.
The PF Chang’s Mongolian Tofu is a fantastic foundation for this—it’s packed with plant-based protein and can be easily customized. This guide will show you exactly how to order it to create a delicious, health-conscious entrée that aligns with your wellness goals.
The Mongolian Tofu entrée at Pf Chang’s is a delicious plant-based twist on the restaurant’s iconic Mongolian Beef. Instead of beef, this dish features golden, crispy tofu cubes tossed in a sweet and savory Mongolian-style sauce. With bold flavors of soy, garlic, and scallions, this vegetarian-friendly entrée is both hearty and satisfying. It’s a perfect choice for diners who enjoy rich Asian-inspired flavors but prefer a meat-free option.
Price & Calories
- Price: $17.00
- Calories: 850 Cal
Nutrition Facts (per serving)
A healthy meal is about more than just one dish. Here’s how to build a complete, balanced dining experience around the Mongolian Tofu:
- The Main Event: Your customized Mongolian Tofu (sauce on the side, extra veggies).
- The Base: A side of brown rice.
- The Starter: Begin with a light appetizer like the Green Tea Salad or Edamame to take the edge off your hunger.
- The Beverage: Stick with water, unsweetened iced tea, or sparkling water to avoid empty calories from sugary drinks.
This combination ensures a good balance of macronutrients—protein from the tofu, complex carbs from the brown rice and vegetables, and healthy fats—while keeping sugar and sodium in check.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 850 Cal | – |
| Total Fat | 32 g | 41% |
| Saturated Fat | 5 g | 25% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2,150 mg | 94% |
| Total Carbohydrates | 98 g | 36% |
| Dietary Fiber | 6 g | 21% |
| Total Sugars | 41 g | – |
| Protein | 38 g | – |
| Iron | 6 mg | 33% |
| Calcium | 160 mg | 12% |
| Potassium | 870 mg | 19% |
(Percent Daily Values are based on a 2,000 calorie diet. Values may vary by preparation.)
Ingredients in Mongolian Tofu Entrée
- Crispy golden tofu cubes (lightly fried)
- Mongolian-style soy garlic sauce
- Scallions (green onions)
- Wok-fired vegetables (optional add-ons may vary by location)
- Choice of steamed white or brown rice
Allergen Information
- Contains: Soy, Wheat
- May Contain: Gluten cross-contact
- Vegetarian-Friendly
- Can Be Made Vegan-Friendly (when ordered without egg-based sides or sauces)
Taste & Texture: What to Expect
- Flavor: Rich umami with hints of garlic and sweetness. The sauce is bold yet balanced, pairing beautifully with the neutral flavor of tofu.
- Texture: Crispy on the outside and soft on the inside, the tofu absorbs the Mongolian sauce, making each bite flavorful. Paired with scallions and rice, it offers both crunch and tenderness.
- Portion: Generous serving size, making it suitable for one hungry diner or for sharing as part of a family-style meal.
Why Choose Mongolian Tofu?
Mongolian Tofu is a great alternative for vegetarians and flexitarians who still want to enjoy the deep, bold flavors Pf Chang’s is known for. It provides plant-based protein while keeping the richness of a classic Asian-inspired dish. The balance of protein, carbohydrates, and vegetables makes it a hearty entrée, while the crispy texture of tofu adds variety to each bite.
How to Order: 4 Steps to a Healthier Mongolian Tofu
Transform your order with these simple, effective requests. You don’t need to be a nutritionist—just use this script.
- Modify the Sauce (The Most Important Step)
- What to Say: “Please serve the Mongolian sauce on the side.”
- Why It Works: This one change puts you in control. Instead of the dish being pre-drenched, you can add a tablespoon or two for flavor, dramatically reducing your intake of sugar and sodium without sacrificing taste.
- Boost the Vegetables
- What to Say: “Can I please add extra broccoli, snap peas, and carrots to the Mongolian Tofu?”
- Why It Works: Adding volume with non-starchy vegetables increases the fiber, vitamin, and mineral content of your meal. This helps you feel full and balances the plate, making it less carb-heavy.
- Choose Your Base Wisely
- What to Say: “I’d like the brown rice instead of white, please.”
- Why It Works: Brown rice contains more fiber than white rice, which helps slow down sugar absorption and keeps you feeling satisfied for longer.
- Consider the Cooking Method (Advanced Tip)
- What to Say: “Is it possible to have the tofu steamed or lightly pan-seared instead of fried?”
- Why It Works: While not always possible due to kitchen prep, it never hurts to ask! This can significantly reduce the fat content.
FAQs: Pf Chang’s Mongolian Tofu
What is Mongolian Tofu made of?
Mongolian Tofu is made with crispy tofu cubes tossed in a sweet and savory soy-garlic sauce, garnished with scallions, and served with rice. It’s a vegetarian-friendly entrée that mirrors the flavor of Pf Chang’s Mongolian Beef.
How many calories are in Mongolian Tofu?
Each serving contains 850 calories. It is a balanced option with 38 grams of protein from tofu, though diners should note its higher sodium and sugar content.
Is Mongolian Tofu spicy?
No, Mongolian Tofu is not spicy. It has a sweet, savory, and garlicky flavor. Guests who prefer spice can request chili oil, chili paste, or crushed red pepper flakes on the side.
Can Mongolian Tofu be made vegan?
Yes, Mongolian Tofu can be made vegan by pairing it with steamed rice and confirming that no egg-based ingredients are added to the preparation. It’s a great plant-based choice at Pf Chang’s.
Is Mongolian Tofu gluten-free?
The standard recipe is not gluten-free since the soy sauce used contains wheat. However, some locations may offer gluten-free soy sauce upon request. Guests with gluten sensitivities should check with their server for availability.
How does Mongolian Tofu compare to Mongolian Beef?
Mongolian Tofu is lighter and plant-based, with a similar sauce and seasoning profile to Mongolian Beef. Instead of rich beef, you get crispy tofu that soaks up the sauce differently, offering a unique texture and slightly lighter feel.
What sides go best with Mongolian Tofu?
Mongolian Tofu pairs well with fried rice, brown rice, or lo mein. For a lighter option, guests can enjoy it alongside a side of wok-fired vegetables or a cucumber salad.
Conclusion
The Pf Chang’s Mongolian Tofu entrée is a satisfying and flavorful vegetarian option that captures the essence of the restaurant’s Mongolian-style dishes. At $17.00 and 850 calories, it’s a filling yet balanced plant-based meal that combines crispy tofu with a bold soy-garlic sauce. With its sweet and savory flavors, hearty portion, and protein-packed profile, Mongolian Tofu is an excellent choice for those seeking a meat-free alternative without compromising on taste.
